Comparing Nutrients in 5 ounces Italian Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Italian Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	25% 32.3g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	0.63% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.8% 1.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 145μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61% 4.9mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	29.4% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.2% 135mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Italian Bread versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Italian Bread vs Boiled Red Kidney Beans:

• 5 ounces of Italian Bread have 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.3 times more Vitamin B9 and 2.8 times more Vitamin K than Italian Bread.
• Both Italian Bread and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• Both Italian Bread as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Italian Bread vs Boiled Red Kidney Beans:

• 5 ounces of Italian Bread have 3.8 times more Calcium, 14.3 times more Selenium and 309 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium and 1.4 times more Zinc than Italian Bread.
• Both Italian Bread and Boiled Red Kidney Beans contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Italian Bread have 2 times more Energy, 5.5 times more Fat, 11 times more Omega 6, 2.1 times more Carbohydrate and 14.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.5 times more Fiber than Italian Bread.
• Both Italian Bread and Boiled Red Kidney Beans offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6